During the holidays we have more time to take care of ourselves and improve our lifestyles. To take care of ourselves healthily and be able to enjoy the summer and the holidays, we have to pay special attention to the following aspects:
Physical Activity: The best time to train is either early in the morning or late in the day. Avoid the hour of maximum sun (between 10 am and 5 pm). Heat reduces performance and can have adverse effects on the body. It is essential to hydrate before beginning the training, also during the same it is recommended to take small sips every 20 minutes, and after the physical activity replace the liquid equivalent to the weight lost during the exercise.
Heat strokes: occurs due to excess heat in the body, generally as a result of prolonged exposure to high temperatures. If not treated in time it can cause damage to the brain, heart, kidneys and muscles.
To avoid this, we must reduce exposure to the sun, wear light-colored clothing, use umbrellas and hats, and apply sunscreen with the appropriate filters. Stay in their homes, avoid going out during very hot hours and keep the environments cool
Food: Summer can be a good time that encourages you to improve your diet. With the heat you want to eat more preparations with fewer calories and there is a wide variety of seasonal foods that can make the dishes more colorful and rich. To achieve this, it is essential to plan the meals and with that the purchases. If we buy badly, we eat badly. When planning meals, fresh foods such as seasonal fruits and vegetables, eggs, legumes and well-cooked meats should be taken into account, with special emphasis on washing and handling preparations to avoid food poisoning.
It is necessary to maximize the care of food in order to avoid disorders that originate from consuming food in poor condition. One of the causes may be inadequate storage and handling of the preparations. So we must prepare just enough, and keep well refrigerated.
To maintain cleanliness, it is important to wash your hands before preparing food and frequently during its preparation, when touching raw and then ready-to-eat foods, after using the bathroom, touching your skin, and after touching the waste container.
Wash and sanitize all surfaces and equipment used in food preparation and protect food and cooking areas from insects and animals. You also have to separate raw foods from those already cooked, separate red meat, poultry and raw fish from other foods. Use different equipment and utensils, such as knives and cutting boards, to handle raw foods from those ready to eat. Store food in closed containers with a lid to avoid contact between raw and cooked food and, if possible, store raw meats below those ready to eat Fully cook food, especially red meat, poultry, eggs and the fish.
It is important to keep food at safe temperatures, so food should not be left out at room temperature for more than 2 hours. Refrigerate cooked and perishable foods as soon as possible.
Keep food very hot (above 60°C) before serving. Do not store food for more than 48 hours, even in the refrigerator. Do not thaw food at room temperature, it must be thawed in the refrigerator.